Machine Pullover
Also known as: pullover machine, lever pullover, lat pullover machine, machine pullover for back, seated machine pullover, nautilus pullover
Fixed handles and a set arc mean the machine does the stabilizing, so you can load the lats through the overhead stretch harder than any free-weight pullover safely allows. It is the one pullover where working close to failure is straightforward, which makes it the version most worth pushing for extra back volume.
How to do the Machine Pullover
- Adjust the seat and handles of the leverage machine to a comfortable position.
- Sit on the machine with your back against the pad and grasp the handles with an overhand grip.
- Keep your arms slightly bent and your core engaged.
- Slowly pull the handles towards your chest, squeezing your lats.
- Pause for a moment at the peak contraction, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Breathe in deeply as you lower and let the ribcage expand before pulling back over.
Muscles worked
Common mistakes
- Elbows bending as you lower — set the elbow angle at the start and keep it fixed, otherwise the triceps take over.
- Arching to get lower — let the shoulders open and the ribs stay down; the stretch should come from the lats and chest, not the spine.
- Pulling too far over — stop when the arms are vertical over the chest, since past that the tension is gone.
- Rushing the stretch — lower slowly over three seconds and pause at the bottom before pulling back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pullovers go late in a chest or back session as an isolation movement. Superset them with dumbbell flies on the same bench or with a straight arm pulldown.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Machine Pullover work?
The Machine Pullover primarily works the lats. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Machine Pullover good for beginners?
Yes. The Machine Pullover is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Machine Pullover?
If you cannot do the Machine Pullover, try the Lying Rope Cable Pullover, the Barbell Pullover to Press or the Barbell Pullover. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Machine Pullover, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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